PROTEIN DIETARY CAKE IN A MUG in 1 minute

Author: Pavel Zernov - founder and ideologist of the sports nutrition project fitbar.ru. Place in the ranking of authors: 45

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Date:
2019-10-29
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The founder and ideologist of the sports nutrition project fitbar.ru Pavel Zernov is confident that healthy and low-calorie desserts can be prepared quickly and simply from products that everyone has in their kitchen. Some healthy treats can even be made in advance and taken with you wherever you go. You can add protein to each of them - an ideal solution for those who want to lose weight and are not ready to give up sweets.

Protein and blueberry muffins

As you know, all baked goods contain calories in abundance, this recipe contains plenty of protein, the goodness of blueberries, walnuts and banana. Delicious food with health benefits.

COMPOUND:

- ¼ cup stevia - ½ teaspoon salt - ½ teaspoon baking soda - ½ teaspoon cinnamon - 2 tsp. spoons of baking powder - 3 bananas (medium size, finely chopped) - 2 egg whites of a chicken egg - 1/3 cup almond milk - 1 cup walnuts (finely chopped) - 4 tbsp. spoons (60g) of protein - caramel or vanilla flavor - ½ cup blueberries - 1 cup apple mousse without sugar - 1 cup premium flour

PREPARATION:

1. Take a large bowl, mix - salt, soda, cinnamon, protein, flour and stevia.

2. In another container, mix bananas, egg whites, apple mousse and almond milk.

3. Pour everything that was mixed in the first bowl into the second, add blueberries and walnuts and mix everything thoroughly.

4. Carefully pour the prepared mixture into the molds.

5. Bake in the oven for 20-25 minutes at 180 degrees.

White Chocolate Protein Peanut Butter Bars

Very often, protein bars are a purely advertising ploy, which have a lot of sugar and carbohydrates with a high level of glycemic index, and those that are truly valuable are quite expensive. The recipe described below is much cheaper, but has no less beneficial properties, especially since you are 100% confident in the quality of what you made yourself

COMPOUND:

- 2 cups oatmeal (not instant) - 1 tbsp. spoon of cinnamon - 1 tbsp. a spoonful of honey - 1 cup of protein (250g), preferably with chocolate flavor - 1 cup of not too fatty peanut butter (cream mixture) - ¼ cup of yogurt flakes - ½ cup (125-150 ml.) with a fat content not exceeding 1.5%

PREPARATION:

1. Take a bowl and mix milk, honey and peanut butter.

2. Melt the above mixture over low heat.

3. Add cinnamon and protein, mix thoroughly until the mixture is the same.

4. Add oatmeal and mix thoroughly, but do not bring to a boil.

5. When the mass has become homogeneous, place it on an iron sheet, moistening it with oil or non-stick spray in advance.

6. Sprinkle yogurt flakes on top, pressing them in a little.

7. Then place in the oven at 180 degrees.

8. When cool, cut into equal squares and wrap in food paper.

9. Can be stored either in refrigerators or at room temperature.

Dietary protein cakes. 4 recipes for dietary protein cakes

Dietary protein cakes generally have a similar base composition - cake layers, sponge cake, but different filling, cream, filling. Here you can show your imagination and taste preferences. Here is an example of several cake recipes.

• Chocolate cake with protein and strawberries

You will need:

3 scoops of chocolate flavored protein; - 5-6 egg whites; - 200 ml. kefir; - 50 grams of oatmeal and a little baking powder; — 600 grams of soft cottage cheese up to 5% fat; - seasonings to your taste (vanillin, cinnamon), as well as a sweetener to taste (preferably stevia).

Add protein, oatmeal, baking powder, seasonings, kefir, half the cottage cheese to the beaten egg whites, mix everything and get a dough the consistency of sour cream. Place the mixture in a preheated oven and bake for 20-30 minutes. Our biscuit is ready.

Cream:

Add the remaining cottage cheese, sweetener, seasoning and add milk to the mixture to make it easier to work with the cream. Grease the finished sponge cake with curd cream and decorate with strawberries.

Coffee-banana soufflé cake

For the cakes:

2 servings of chocolate protein; - 1 tbsp. l. oatmeal; - 2 tbsp. l. fiber; - 1 ripe banana; - 5 egg whites and 1 yolk.

Add the rest of the ingredients to the whipped whites, mix thoroughly, you can add milk to get the consistency of thick sour cream. Then put everything into a mold and bake in a preheated oven until done. Next, soak the prepared cake with coffee diluted in water.

To prepare the soufflé:

1 serving of protein; - 5 egg whites; - sweetener (it is better to use natural, but you can do without it, since protein mixtures are usually sweet); - 200 ml. low fat milk; - 10 grams of gelatin.

Pour gelatin into some milk and dissolve over heat. Place the remaining products, except proteins, in a blender and add gelatin, beat everything well and let the mixture brew for 5 minutes. Beat the egg whites separately until stiff peaks form and gradually add the mixture from the blender into them. When everything is ready, pour the soufflé mixture onto the crust and put it in the refrigerator for three hours. After everything has hardened, you can pour glaze over the cake: mix cocoa with milk and lightly sweeten with sakhzam.

• Coconut cake

Ingredients:

1 serving of protein; - low-fat cottage cheese 300 grams; - coconut flakes; - sweetener; - 6 eggs; - milk 150-200 ml; - gelatin 10 grams; - cocoa.

Pumpkin cakes

Don’t think that pumpkin is just one dish - pumpkin porridge, which many people ate in childhood, you can make very tasty and

healthy dishes, we will consider one of them below:

COMPOUND:

- 1/3 cup (250-300 mg) buckwheat flour - ½ cup (250-300 mg) pumpkin puree - 1 teaspoon vanilla - 1 teaspoon baking powder - ¼ cup almond milk - ½ scoop vanilla protein or caramel (15g) - ½ teaspoon salt - ½ teaspoon cinnamon - ½ teaspoon seasoning for pumpkin puree - 2 tbsp. spoons of sugar - 4 pcs. – egg whites – 1 tbsp. spoon of coconut

PREPARATION:

1. Stir in pumpkin puree, buckwheat flour, vanilla, protein and almond milk.

2. Then add the egg whites and mix again.

3. You can add walnuts, bananas and other fruits.

4. Place the resulting mixture in a frying pan, preferably greased with coconut oil.

5. Place coconut shavings on top of a homogeneous mass and enjoy the delicate and pleasant taste.

Pumpkin scones

Recipe author:

Kelly Cox: Bikini Competitor, Fitness Model, BPI Pro

Pumpkin Protein Peanut Butter Balls

Continuation of pumpkin recipes, here you can prepare wonderful pumpkin balls, with the most delicate taste and appetizing aroma, they will definitely lick your fingers:

COMPOUND:

- 2 tbsp. spoons of cottage cheese - 1 tbsp. spoon of pumpkin spices - 1 tbsp. heaping spoonful of protein - ¼ cup almonds (cut into small pieces) - 2 tbsp. spoons of peanut butter - 3 egg whites - 1 whole egg - 2 tbsp. spoons of honey - 4 cups oatmeal - 1 cup pumpkin puree

PREPARATION:

1. Mix all ingredients until smooth.

2. From the resulting creamy mass, make balls the size of a table tennis ball.

3. Spread them evenly on a sheet and place in the oven.

4. At a temperature of 180 degrees, bake for 15-20 minutes, no longer, otherwise they will be dry.

Protein buns

If you're tired of drinking protein, make almost harmless delicious muffins, oatmeal protein mix and some chocolate chips

– this is a wonderful breakfast with great pleasure.

COMPOUND:

- 5-6 egg whites - 1 whole egg - 1 cup oatmeal - 1 tbsp. spoon with a mountain of protein (preferably chocolate flavored)

PREPARATION:

1. Mix all ingredients thoroughly to obtain a more or less homogeneous mixture.

2. Place the resulting dough into special bun molds, having previously greased them with a small portion of butter.

3. Place in the oven for 15-20 minutes, temperature not lower than 180 degrees.

4. Then put chocolate chips on each bun, after cooling they are ready to eat.

2.Chocolate ice cream

Cooking time: 5 minutes.

Compound

• 30 gr. protein;
• 2 tsp. cocoa;
• 250 ml milk (1 glass);
• a little sweetener.

Preparation

Pour the milk into ice trays and place in the freezer for 2-3 hours. Then mix the milk ice in a blender with the rest of the milk, protein, cocoa and sweetener. Next, the resulting mass is ready for use.

Oat flakes with protein

Good old fashioned oatmeal is high in carbohydrates and low in fat, but adding plenty of protein helps make it a truly miracle meal. This is a favorite dish of Jay Cutler - 4-time Mr. winner. Olympia.

COMPOUND:

- 2 tbsp. heaped tablespoons of protein - 2 packets of instant oatmeal - 1 tbsp. spoon of cinnamon - ¼ cup of walnuts or almonds

PREPARATION:

1. Stir in oatmeal, protein and cinnamon.

2. Pour boiling water, stir, close the lid and let it brew for 5 minutes.

3. Next, sprinkle nuts on top and the whole breakfast is ready.

High protein oatmeal

Recipe author:

Jay Cutler: 4x Mr. Olympia

When it comes to cooking, I love quick, easy, and nutritious recipes. And why not make the most of every meal by maximizing your protein content? I like to add protein powder to my oatmeal and then add amazing flavor with a handful of almonds.

Oatmeal Protein Cookies

A great way to have a snack, it will give you a new boost of vivacity, energy and provide a large portion of protein. Updated old

The recipe will not leave indifferent even the most refined sweet tooth and lovers of flour products.

COMPOUND:

- 3 hours tablespoons vanilla - 4 cups (250-300 ml.) oatmeal - 4 egg whites - 4 teaspoons stevia - 1 cup unsweetened apple mousse - 240 gr. protein (8 scoops) - 1 cup raisins - ½ cup coconut flakes - ½ cup chopped almonds or walnuts - 2 teaspoons olive oil - 2 tbsp. spoons of cinnamon - 3 teaspoons of vanilla

PREPARATION:

1. Mix all 12 ingredients thoroughly.

2. Divide the entire mass into portions; at least 40-50 cookies should come out.

3. Place in the oven at 180-200 degrees for 20 minutes.

4. After stretching, let it cool a little and start eating.

Be sure to include the above 7 recipes in your diet, use them not only in the process of losing weight, but also to consolidate the results already obtained and your figure will always be in great shape, Bon appetit gentlemen